You Would Expect A 5-Year-Old To Walk Down The Stairs What Has Changed in Health & Fitness Over the Last 30 Years?

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What Has Changed in Health & Fitness Over the Last 30 Years?

There have been many changes in fitness over the last 30 years. It is human nature to reminisce about times past. That’s great but don’t forget that things change too. This is certainly true in the area of ​​health and fitness. “If you do what you’ve always done, you’ll get the results you’ve always gotten” is true, but what if the situation changes? Then what used to work is no longer a viable and effective way to get the results we want. In this article I will outline seven items that have changed over the past 30 years that affect the way we view health, fitness, exercise and what is considered “best”. Let’s look at some of these changes in Fitness.

1. Activity level

This change in fitness is quite obvious. We just don’t move as much as we did 30 years ago.

Currently, the average sedentary person living in an urban environment takes 900-3000 steps per day. Uh… that’s a tiny number! In the journal of sports medicine, existing literature was compiled to establish a general guideline for what would be a good number of steps per day.

The author Dr. Catrine Tudor-Locke translated different physical activity into step equivalents per day. A speed of less than 5,000 is classified as inactive, 5,000 to 7,499 is low active, 7,500 to 9,999 is somewhat active 10,000 or more is active and 12,500 or more is very active. So what does 900 do to us? Close to dead! But it’s not hard to imagine. Get up from, take elevator to parking lot, drive car, take elevator to office, sit down, order fast food, reverse the process to go home and go to bed. Just to note, 1 km is approximately 1300 steps.

It has gotten to the point where we have to deliberately annoy ourselves to raise our performance. Here are some suggestions (which actually show us how pathetic our average activity levels have become).

Park at the far end of the parking lot and walk to your building Instead of dropping the kids off in front of the school, park a few blocks in front of it and walk them the rest of the way… 10,000 is actually considered CHEAP. assessment for children.

Walk around the mall or supermarket casually. With today’s great shopping malls, this is a big deal!

Take the stairs instead of the elevator or escalator (well if you work on the 50th floor, maybe climb halfway to start)

Give the dog an extra 5 minutes on his walk (we need it even more than he does)

Stop emailing colleagues in the same office, go over and talk to them instead (shockingly effective considering how much email we send every day!… great for team building too)

Take a walk on your lunch break, take a walk to get your lunch or to find somewhere to eat your lunch

Get up and do something, run up and down the stairs for example during TV commercials (no excuses here!)

Walk to the corner store instead of driving or popping in on the way home

Walk to friends’ houses instead of driving

Take public transport and walk from the train station

Dr. David Bassett studied an Amish community to see what things were like in the past. These guys have no cars, no electricity and do hard manual labor to put food on the table. It’s like time travel to the past. They eat 3 big meals a day with lots of meat, vegetables and natural starches like potatoes.

The 98 Amish adults surveyed by Bassett wore pedometers for a week. The men average 18,000 steps a day. The women took an average of 14,000 steps.

The men spent about 10 hours a week doing hard work such as plowing, shoeing horses, throwing hay bales and digging. The women spent about 3.5 hours a week on heavy tasks. Men spent 55 hours a week in moderate activity; women reported 45 hours per week of moderate tasks such as gardening and washing. Oh, that’s a lot of manual labor. Get a pedometer (it’s only like 20 bucks) and see how you’re doing.

2. Fat Percentages and Obesity

Activity level brings us right to this point about obesity. The dreaded obesity is one of the most obvious changes in fitness.

The obesity rate among the participants in the study of the Amish population was 4 percent, as determined by body mass index, or BMI. The current obesity rate among urban populations is 30% or more. Well the obesity percentages are a scary thing because obesity is already in the “VERY high risk of many bad ways to die” category. There is still the overweight category (obviously fat but not hitting the medically obese range) to consider. These people are already at high risk!

The overall overweight + obese percentages are truly wild…hitting close to 70% in some cities. Compare this to the average in the 1980s. 10-15% obesity in most cities. It rose to an average of 20% in 1995 and is now at an all-time high.

3. Diet

OK related to point #2 is of course diet. This is another obvious change in fitness. It is very simple actually. We now eat more refined foods (white bread, sugar, rice, flour, noodles). In the body these give almost the same answer – FAT storage. The only time we should eat these things is right after a hard workout. As we can tell from point #1, not much training is going on. But there is a lot of eating!

We also eat less fresh fruit, vegetables and meat. We eat more snacks like chips and cookies (which are also refined despite what advertisers claim).

These changes in fitness become more disturbing because even natural foods today are not as good for us as they used to be. Current agricultural methods cause vitamin and mineral content in fruits and vegetables to decrease by about 10-40% depending on the mineral. Corn-fed meats do not give us as good a ratio of omega 6 to omega 3 as we used to get from grass-fed and free-range animals. (that means not so many healthy fatty acids for us)

And of course, we also simply consume more calories. The Amish people in the study in point #1 ate about 3600 calories/day for men and 2100 calories/day for women. Many sedentary people consume this much and more! How? Well, a fully “featured” gourmet coffee from a coffee bean or Starbucks can add up to 500 calories in a moment of caffeine insanity.

That’s 2 hours of walking for an average lady.

Just remember, calorie quality matters too. 2000 calories of vegetables, meat and healthy fats is infinitely better than 2000 calories of french fries. It is almost impossible to get fat with the first, and almost impossible not to get fat with the second.

I like this car analogy. If you had a $2 million dream car, would you put low grade or high grade gas in it? High grade of course! Then why do some people put low grade dirt in their bodies that are far more important than the car we drive?

4. Games children play

The average child who grows up in an urban environment is a motor skill weakling. As a hobby I coach youth basketball. In our talent search, I have kids do a very simple exercise of dribbling in and out and around cones. There are so many kids who can’t do it and some I think might fall if asked to RUN around the cones without the ball! This is in contrast to the past where children ran around, chased each other, played physical games and sports of all kinds, where the playground was the center of fun for young children. This lack of activity not only causes a change in fitness for the child in his/her youth, but has a profound long-term effect as well.

Of course this change in fitness is a result of a combination of possible factors.

Parents who only consider academic success to strive for, who only give a child recognition and praise when they do well in academic subjects.

An education system that also values ​​book knowledge over other things and takes away physical education classes to put more academic lessons in.

Poorly taught PE lessons that don’t help a child develop motor skills in the key early years Busy dual-income families where fathers aren’t allowed to play with their children (or don’t care enough to… money isn’t everything. fathers)

The crazy computer game addiction situation where virtual life is more important than real life. I believe this is the reason for all the empty basketball courts in my neighborhood. It used to be that teams lined up to play there. Now only people my age (late 20’s to 30’s) play. There are no young children anymore.

But actually, so what? The point is that if children stink at sports and physical activity, the well-known psychological factor of “competence” comes into play. Simply put, in general, we do what we’re good at. If our next generation is poor in sport and physical activity, they are even less likely to do any of it! Which combined with items 1 to 3, makes a deadly health crisis for many countries. Obesity costs the UK 7.4 billion in national health care a year! If we don’t help our children, it will only grow to be more and more of a burden on everyone.

5. Social Support

This is a more subtle change in fitness. Humans are social animals. We stick with things because there is a supportive community behind us. Even drug and alcohol rehab centers recognize this. We all need social support. But social ties are weakening. And no, Friendster and MySpace links do not compensate.

In a more connected but less close world (I know so many people who are only comfortable behind a computer screen and not in front of a real person) there is less social support than in the past (large families, community living, strong friendships within). neighborhood etc) and it’s hard to stick with something that requires dedication and sacrifice like an exercise program. I’m no sociologist, but I believe there’s a reason that exercise classes do better on a membership basis than individualized training. Most of them are certainly not as effective as excellent individual training. But the social factor does come in when sustaining a lifestyle is involved.

6. Free Time

This subtle change in fitness is quite clear. We just have less time that we “own”. Bosses, social, family and other commitments make free time a very precious commodity and it adds difficulty to the fact that time is our only non-renewable resource. When we choose to exercise or spend time cooking to maintain a healthy lifestyle, we are competing with movies, games, television and other things for free time. We know exercise is good for us, but it doesn’t just have to be good for us, it has to be BETTER in our minds than the latest episode of desperate housewives, or the latest computer game. Here’s the thing. We must prioritize long-term health over temporary fun.

7. Training methods

Okay here we are doing well. 30 years ago, aerobics took the western world by storm. It is not a very good training method both in terms of results, and in terms of results per unit of time. Add that to the fact that we have such minimal time to train, we can’t afford to train in a suboptimal way. We know a lot more now. Fortunately for us, there are good methods that smart trainers use to improve training efficiency and get RESULTS even with less training time. Some of these include intelligently designed resistance training, interval training and good assessment techniques to determine individual needs. If you have a coach like this in your corner, you can turn back the clock and avoid becoming one of the ever-growing statistics of people whose health is going in the wrong direction. Stay fit and strong and good luck!

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